Jowar roti is a traditional Indian flatbread made from jowar flour, also known as sorghum flour. It provides carbohydrates, protein, and dietary fibre and is naturally gluten-free. It can be included in a balanced diet, including a weight-management diet, depending on portion size and the foods eaten with it.
But how many calories are in one jowar roti? What are its nutritional benefits, and can you eat it during pregnancy?
This guide explains jowar roti calories, nutrition facts, health benefits, weight-loss considerations, and an easy homemade recipe.
Written by: Dietician Avni Kaul
Reviewed by: Dietician Avni Kaul, Founder of Nutri Activania
Last updated: October 25, 2026
Quick Answer: How Many Calories Are in Jowar Roti?
The calories in jowar roti depend mainly on the amount of flour used. Ghee, oil, and other additions increase the total.
| Serving | Approximate calories |
|---|---|
| 1 small roti made with 30 g flour | 100 kcal |
| 1 roti made with 35 g flour | 117 kcal |
| 1 roti made with 40 g flour | 134 kcal |
| 2 rotis made with 35 g flour each | 234 kcal |
| 2 rotis made with 40 g flour each | 268 kcal |
| 1 teaspoon of ghee | Adds approximately 45 kcal |
These estimates use approximately 334 kcal per 100 g of raw jowar as a reference. They exclude ghee, oil, and side dishes. Actual values may vary with the flour and preparation method.
What Is Jowar Roti?
Jowar roti is an Indian flatbread prepared using jowar flour and water. It is popular in Karnataka, Maharashtra, Telangana, and other parts of India, where it is often served with dal, vegetables, chutney, or curry.
Unlike traditional wheat roti, jowar roti does not contain wheat flour when prepared using only jowar flour. Jowar is naturally gluten-free, making it an option for people who need to avoid gluten.
Jowar dough can be more delicate than wheat dough because it lacks gluten. Warm water and gentle handling help the flour form a workable dough.
Jowar Roti Nutrition Facts per 100 g
Jowar contains carbohydrates, protein, fat, and dietary fibre. The following values are based on the Indian Food Composition Tables published by the Indian Council of Medical Research–National Institute of Nutrition for raw jowar grain. They are used here as a practical reference for jowar flour, although exact nutritional values may vary slightly with milling, processing, and the product used.
| Nutrient | Approximate amount per 100 g |
|---|---|
| Energy | 334 kcal |
| Carbohydrates | 67.7 g |
| Protein | 10.0 g |
| Total fat | 1.7 g |
| Dietary fibre | 10.2 g |
Source: Indian Food Composition Tables 2017, ICMR–National Institute of Nutrition.
Important: These values describe raw jowar grain, not 100 g of cooked roti. Cooked roti contains water, so its nutrient concentration per 100 g differs. The values for a prepared roti also depend on the amount of flour used and any added ingredients.
Calories in One, Two, and Three Jowar Rotis
To estimate jowar roti calories at home, calculate the amount of flour used to make each roti.
| Number of rotis | Flour per roti | Total flour | Approximate calories |
|---|---|---|---|
| 1 small roti | 30 g | 30 g | 100 kcal |
| 1 medium roti | 35 g | 35 g | 117 kcal |
| 1 larger roti | 40 g | 40 g | 134 kcal |
| 2 medium rotis | 35 g | 70 g | 234 kcal |
| 2 larger rotis | 40 g | 80 g | 268 kcal |
| 3 medium rotis | 35 g | 105 g | 351 kcal |
These estimates exclude added fats and side dishes.
How Many Calories Are in Two Jowar Rotis?
Two jowar rotis made with 35–40 g of flour each provide approximately 234–268 calories before adding ghee or oil.
If you eat them with dal, vegetables, curd, or curry, the total meal calories will be higher. The amount depends on the ingredients and serving sizes.
How Many Calories Are in Jowar Roti with Ghee?
One teaspoon of ghee adds approximately 45 calories.
For example, a roti made with 35 g of jowar flour contains around 117 calories. Adding one teaspoon of ghee brings the total to approximately 162 calories.
The actual amount depends on how much ghee you use.
Jowar Roti Calories: Flour vs Cooked Roti
Raw flour and cooked roti should not be compared gram for gram without considering water content.
| Measurement | What it means |
|---|---|
| 100 g raw jowar flour | Calories in the flour before adding water |
| 1 roti made with 35 g flour | Approximately 117 calories before additions |
| 1 roti made with 40 g flour | Approximately 134 calories before additions |
| 100 g cooked jowar roti | Calories in the prepared food, depending on water content and ingredients |
Water adds weight but no calories. Therefore, 100 g of cooked jowar roti does not contain the same calories as 100 g of dry jowar flour.
For a practical estimate, weigh the flour used for a batch and divide the total flour weight by the number of rotis made.
Health Benefits of Jowar Roti
Jowar roti can contribute to a balanced diet when eaten with a variety of nutritious foods. Its benefits depend on your overall diet, portion sizes, and individual nutritional needs.
1. Provides Energy
Jowar contains carbohydrates, which the body uses as a major source of energy. Combining jowar roti with vegetables and a protein-rich food can help create a balanced meal.
2. Provides Dietary Fibre
Jowar contains dietary fibre, which supports normal digestive function. If you are increasing your fibre intake, do so gradually and drink enough water to help minimise digestive discomfort.
3. Contains Plant-Based Protein
Jowar provides plant-based protein, although it should not be your only protein source. Pairing jowar roti with dal, beans, curd, paneer, eggs, or another suitable protein-rich food can improve the nutritional balance of your meal.
4. Is Naturally Gluten-Free
Jowar is naturally gluten-free. This makes it an alternative to wheat roti for people who need to avoid gluten.
If you have coeliac disease, check that the flour is not contaminated with wheat during processing, storage, or preparation.
5. Adds Variety to Everyday Meals
Including different grains, such as jowar, wheat, and ragi, can add variety to your diet. A balanced eating pattern does not require you to rely on only one grain.
Is Jowar Roti Good for Weight Loss?
Jowar roti can be included in a weight-loss diet, but it does not directly cause weight loss.
Weight change depends on your overall calorie intake, activity level, eating pattern, sleep, and other individual factors. Replacing wheat roti with jowar roti will not automatically lead to weight loss if your total calorie intake remains higher than your needs.
How to Include Jowar Roti in a Weight-Loss Diet
- Watch portion sizes: Consider the number of rotis and the amount of flour used.
- Include protein: Pair roti with dal, beans, curd, paneer, eggs, or another suitable protein source.
- Add vegetables: Include cooked vegetables or salad for more variety and fibre.
- Measure added fats: Ghee, butter, and oil contribute additional calories.
- Consider your overall diet: Your total food intake matters more than the choice of one grain alone.
The right portion depends on your appetite, activity level, nutritional needs, and overall meal plan.
If you need help planning portions and balanced meals, explore NutriActivania’s personalised weight-loss diet plan.
Jowar Roti vs Wheat Roti
Both jowar roti and wheat roti can fit into a balanced diet. Their nutritional values depend on the flour used, the quantity per roti, and the preparation method.
| Feature | Jowar roti | Wheat roti |
|---|---|---|
| Main ingredient | Jowar flour | Wheat flour or atta |
| Gluten | Naturally gluten-free | Contains gluten |
| Nutrients | Provides carbohydrates, protein, and dietary fibre | Provides carbohydrates, protein, and dietary fibre |
| Suitable for a gluten-free diet | Yes, if not cross-contaminated | No |
| Calories | Depend on flour quantity and additions | Depend on flour quantity and additions |
| Weight-loss suitability | Can fit a calorie-controlled diet | Can fit a calorie-controlled diet |
Neither type is automatically better for weight loss. Portion size, the overall diet, and accompanying foods are important.
Can You Eat Jowar Roti During Pregnancy?
Jowar roti can generally be included in a balanced pregnancy diet if it is properly prepared and suits your nutritional needs.
It provides carbohydrates and other nutrients that contribute to daily food intake. However, pregnancy increases certain nutritional requirements, so jowar roti should be eaten as part of a varied diet containing adequate protein, vegetables, fruit, and other foods recommended by your healthcare professional.
Tips for Eating Jowar Roti During Pregnancy
- Eat freshly prepared, thoroughly cooked roti.
- Pair it with vegetables and protein-rich foods.
- Drink enough water, particularly if you are increasing your fibre intake.
- Include a variety of grains rather than relying on one food.
- Follow personalised advice if you have gestational diabetes or other pregnancy-related dietary requirements.
Jowar roti is not a treatment for pregnancy symptoms or gestational diabetes. If you have a pregnancy-related medical condition, ask your doctor or registered dietitian about suitable portions and meal combinations.
If you have gestational diabetes, you can also read about NutriActivania’s gestational diabetes diet program.
How to Make Jowar Roti at Home
Jowar roti requires only a few basic ingredients. Warm water helps the flour form a workable dough.
Preparation time: 10 minutes
Cooking time: 10–15 minutes
Total time: Approximately 20–25 minutes
Yield: 2–3 rotis, depending on size
Cuisine: Indian
Dietary suitability: Vegetarian and naturally gluten-free when prepared with suitable ingredients and equipment
Ingredients
- 1 cup jowar flour
- Warm water as needed
- A little extra jowar flour for dusting, if required
- Ghee, optional, for serving
Method
Step 1: Prepare the dough
Place the jowar flour in a bowl. Gradually add warm water and mix until the flour comes together.
Step 2: Knead gently
Knead the mixture into a soft dough. If it feels dry or cracks easily, add a little more warm water.
Step 3: Divide the dough
Divide the dough into equal portions according to your preferred roti size.
Step 4: Shape the roti
Flatten each portion between your palms or gently pat it into a circle on a clean surface. Use a little water on your hands if the dough cracks. You can also shape it between sheets of baking parchment.
Step 5: Cook on a tawa
Place the roti on a preheated tawa over medium heat. Cook one side, turn it over, and cook the other side until done. Press the edges gently with a clean spatula if needed.
Step 6: Serve hot
Serve the roti with dal, vegetables, curd, or your preferred curry. Add ghee if desired, keeping in mind that it increases the calorie content.
Tips for Soft Jowar Roti
- Use warm water to help the dough bind.
- Add water gradually rather than all at once.
- Keep the dough covered while shaping the rotis.
- Avoid making the dough too dry.
- Cook on a properly heated tawa and turn the roti as needed.
- If you are new to making jowar roti, start with smaller rotis because they are easier to handle.
What Can You Eat with Jowar Roti?
Jowar roti can be paired with different foods to create a balanced meal.
| Food pairing | Nutritional contribution |
|---|---|
| Dal or beans | Adds protein and variety |
| Cooked vegetables | Adds fibre, vitamins, and minerals |
| Curd | Provides protein and calcium |
| Paneer | Adds protein and fat |
| Egg curry | Provides protein |
| Vegetable sambar | Adds vegetables and some protein from lentils |
Choose combinations that suit your appetite, preferences, and nutritional needs.
Precautions When Eating Jowar Roti
Jowar roti is suitable for many people, but a few points are worth considering.
- Increase fibre gradually: A sudden increase in fibre may cause gas or bloating in some people.
- Maintain dietary variety: Eating only one grain can limit variety in your diet.
- Consider portion size: Jowar roti contributes calories and carbohydrates.
- Check for gluten cross-contamination: This matters if you have coeliac disease or need to avoid gluten strictly.
- Seek personalised advice when needed: People with diabetes, pregnancy-related dietary requirements, or other medical concerns may benefit from guidance from a qualified healthcare professional.
For additional guidance, explore NutriActivania’s customised diabetic meal-planning service.
Frequently Asked Questions
1. How many calories are in one jowar roti?
A jowar roti made with 35–40 g of flour provides approximately 117–134 calories before adding ghee or oil. The actual value depends on the flour and recipe.
2. How many calories are in two jowar rotis?
Two rotis made with 35–40 g of flour each provide approximately 234–268 calories, excluding added fats and side dishes.
3. Does jowar roti increase weight?
Jowar roti does not directly cause weight gain. Weight change depends on your overall calorie intake, activity level, and eating pattern. Portion size and additions such as ghee or oil also affect total calorie intake.
4. Is jowar roti good for weight loss?
It can be included in a weight-loss diet. Portion control and pairing it with vegetables and protein-rich foods are more important than relying on one particular grain.
5. Is jowar roti gluten-free?
Yes. Jowar is naturally gluten-free. If you have coeliac disease, check that the flour and preparation equipment have not been contaminated with wheat or other gluten-containing grains.
6. Can I eat jowar roti every day?
Many people can include jowar roti regularly as part of a varied diet. Your ideal portion depends on your nutritional needs, activity level, and any medical conditions.
7. How many calories does ghee add to jowar roti?
One teaspoon of ghee adds approximately 45 calories. The amount added depends on how much you use.
8. Can I eat jowar roti during pregnancy?
Jowar roti can generally be part of a balanced pregnancy diet. People with gestational diabetes or specific dietary requirements should follow advice from their healthcare professional.
Final Thoughts
Jowar roti is a traditional Indian flatbread that provides carbohydrates, protein, and dietary fibre. It can be included in everyday meals and may suit people looking for a naturally gluten-free alternative to wheat roti.
For calorie tracking, pay attention to the amount of flour used, the number of rotis eaten, and additions such as ghee or oil. Pairing jowar roti with vegetables and protein-rich foods can help create a balanced meal.
The best choice is one that fits your nutritional needs, food preferences, and overall eating pattern.
Source
Longvah, T., Ananthan, R., Bhaskarachary, K., and Venkaiah, K. Indian Food Composition Tables 2017. Indian Council of Medical Research–National Institute of Nutrition.
Medical disclaimer: This article is for general educational purposes and is not a substitute for personalised medical or nutrition advice.
